Halloween is nearly here, so our very own Craig Norris has created some frightfully festive Halloween yoga poses you can use to infuse your home yoga practice with some spooky holiday spirit – from The Walking Dead Pose to Two-Legged Werewolf Pose.
(Werewolf costume optional!)
1. Two-Legged Werewolf Pose
This Halloween-inspired variation of Downward-Facing Dog will have you roaring. Come into Downward-Facing Dog, sinking your heels to the floor and spreading your fingers wide. Draw the lower belly to the spine and drive your hips to the sky, relaxing your gaze between your feet.
Draw your knee into the chest, dome the spine and spread your shoulder blades apart with your toes spread and active. Slowly lift the opposite hand and ground down equally between your foot and hand. Open your mouth wide and give us your best bark… *ahem*… howl!
2. Monster Roar Pose with Werewolf’s Breath
This has to be one of our favourite variations of Goddess Pose, ever. Step the feet wide and sink your hips down, keeping your knees over the ankles. Draw the lower belly in and lengthen your neck and spine with the shoulders relaxed. Raise your hands in the air, spread your fingers wide apart like the sharpened claws of a wolf, and prepare for… Werewolf’s Breath!
Take a deep inhalation through the nose, and simultaneously open your mouth wide and stretch your tongue out, curling its tip down toward the chin. Open your eyes wide and exhale slowly out through your mouth with a “ha” sound. Muahahaha…
3. Teenage Werewolf Pose
Even werewolves need to rest their hindlegs now and then! And this variation of Child’s Pose is just what the monster ordered. From all fours, spread the hips mat distance apart and lower the hips to the heels, keeping the big toes together.
Relax your torso and forehead to the ground and walk the fingers towards the front of the mat. Tent the fingers by pushing down on fingertips and drawing your palms upwards, and give yourself a juicy shoulder and arm stretch. Now, that’s something to howl home about.
4. The Walking Dead Pose
Indulge your inner zombie with this Thiller-esque pose. From standing, step back and turn your back foot to 45 degrees keeping your thighs active and weight evenly spread between both feet. Lengthen the spine by drawing your side ribs away from the hips, squaring your hips to the front of the mat using your hands as guides.
Inhale to lengthen, then exhale slowly to lower your torso parallel with the floor. Release your hands down to the ground or a block and release your neck. As you inhale, guide your torso back up and spread your arms in front of you in your best Zombie impression! Repeat until dawn… if you dare (jokes!).
5. Creepy Crow Pose
Get your creep on in Side Crow! Come into Chair Pose, keeping your knees in line with each other. Sink into a closed knee squat, rise high on the balls of your feet and place your hands on the floor in front of you. Twist your torso as far as you can to the right, lean forward and place your outer left thigh atop your right upper arm.
Start slowly by lifting just the top leg up to get a sense of the balance. Eventually, you may even lift both legs up or extend them into the full expression of Creepy Side Crow. Don’t forget to scowl!
6. Sinking Boat Pose
You wouldn’t want to be on stranded on this sinking ship! From a seated position with your legs in front of you, bend your knees and gently balance back onto your sit bones with your toes pointed. Bring your thighs as close to your torso as possible, keeping your chest open and your shoulder-blades drawing together behind you. Reach your hands away from you in your best werewolf claw impression and flash those fangs into an evil grin!
7. Spooky Splits Pose
If you’re a fan of the splits, try out this spooky variation… if you dare! Starting high on your knees stretch one leg forwards and flex the toes up towards you, keeping your hips over your back knee. Stick your bottom back behind you and lean the chest forwards taking your hands to the floor or blocks. Either hold here or to deepen start to slide the front leg forwards into full splits, keeping shoulders over hips. Spread your claws and pull a super-scary face.
Go on then… one final howwwwwl before you tear open the secret Halloween candy stash 🎃
Happy Halloween yogis,
Your friends at Yogaia + Manduka
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